Daily workout

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Half gasser & Box jumps
Thu, 9th September, 2010

Level 0-1
Run the half gasser every minute on the minute for ten minutes.
50 box jumps, 60cm (for time)

Level 2+
Run the half gasser every minute on the minute for ten minutes
50 box jumps, 75cm (for time)




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S&C: DLs, presses, dips, back ext (the sequel)
Wed, 8th September, 2010

Level 0-1
Deadlift 3x5
Press 3x5
Bar dips 2x3-5 (assisted or negatives as reqd.)
Back extensions 2x10

Level 2+
Deadlift 3x3
Press 3x3
Weighted dips 2x5-8
GHD back extension 2x8




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Rest day
Tue, 7th September, 2010

If you haven’t been sleeping properly, stay at home and rest. Meditate. Get your groove back. Otherwise, come into the gym and smash out something special.




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Continuously for ?
Mon, 6th September, 2010

Level 0
With a continuously running clock perform 1 KB swing (20kg/12kg), 1 burpee on the first minute, 2 of each on the second, etc until you can’t complete the work in the minute.

Rest for 3-5 minutes then repeat

Level 1
With a continuously running clock perform 1 KB swing (24kg/16kg), 1 burpee on the first minute, 2 of each on the second, etc until you can’t complete the work in the minute.

Rest for 3-5 minutes then repeat

Level 2+
With a continuously running clock perform 1 KB swing (32kg/24kg), 1 burpee and 1 pull-up on the first minute, 2 of each on the second, etc until you can’t complete the work in the minute.

Rest for 3-5 minutes then repeat




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5km run
Sun, 5th September, 2010

5km run.

Cross-country or on the beach would be nice?
Go barefoot, in five fingers or frees.




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S&C: Squats, cleans, pull-ups & sit-ups
Sat, 4th September, 2010

Level 0-1
Back squat 3x5
Power clean 3x5
Strict pull-up 2x 3-5
Weighted sit-ups 2x 10

Level 2+
Back squat 3x3
Power clean 3x3
Weighted pull-up 2x5-8
GHD sit-ups 2x8




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Rest day
Fri, 3rd September, 2010

Hmmm?!

Level requirements?
A WOD you missed?
Stretching?
A Kelly Starrett Mobility WOD?

You choose.




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